Personal Training: Helping a Friend day 34

Happy TacoTuesday everyone! Hopefully all of you get the pleasure of eating some delicious Tacos and Mexican cuisine, I kind of cheated today and went to Chipotle for lunch, so I have leftovers for dinner. It was good, because I had not been there in over a year now, and I thought I missed it a little bit.. but actually it was just decent; left a smile on my face but not something I miss all that much after-all (coming from a Chipotle fanactic!!!) - I will try to remember to get ingredients for tacos sometime this week for next weeks TacoTuesday so I don't have a reason to buy them. In other news, today chest and back day for me, and I made some fun changes to John's workout today as well; which took him by surprise and I will add another PR for him today, because he did fantastic!

John's workout:

Warmup:

-Dynamic stretches:

Walking lunges

Leg swings (10 reps each leg)

Inchworms

Workout Session:

Circuit #1:

Jumping jacks: 30 reps

Push up: 5 reps

Jumping jacks: 30 reps

Push up: 5 reps

He did well with this mini circuit, I had to make sure he was strong enough to do a standard push up and he was, he had good form and kept up, no complaint from him or I.

Circuit #2:

Crunch machine: 50Lb, 15 reps

Plank: 30 seconds

Crunch machine: 50Lb, 15 reps

Plank: 30 seconds

Crunch machine: 50Lb, 15 reps

Plank: 30 seconds

John did very well with this as well, of course, we had a 1 minute break between sets. I probably will consider upping the reps next time on the crunch machine.

Circuit #3:

Treadmill: 5 minutes, no incline, 5.5 speed (jogging)

Treadmill: 5 minutes, no incline, 3.5 speed

Treadmill: 5 minutes: no incline, 5.5 speed (jogging)

Treadmill: 5 minutes, no incline, 3.5 speed

He accomplished running with no problems, he said the first 5 minute jog was nothing, the second one he could feel it after 4 minutes, but he didn't slow down, nor lose his pace no complain of aches. This was great news!

Core Exercise:

Planks: 3 sets, 1:14. I had him do the first set with 5 pounds, the second set with 10 pounds and then the last set with 15 pounds. Last week he was able to just do 5 pounds, now he has PR'd at 15 pounds of added weight to his planks. Which is GREAT news! I was very proud of him again today, he is showing progress these last couple of days and I am hoping it continues.

Cool down:

Treadmill: 5 minutes, 2.5 speed, no incline

My Workout:

Warmup:

Treadmill: 4 minutes, 3.6 speed, 5.0 incline.

treadmill: 2 minutes, 5.5 speed, 5.0 incline

Treadmill: 2 minutes, 3.6 speed, 5.0 incline

Treadmill: 2 minutes, 5.5 speed, 5.0 incline

Treadmill: 2 minutes, 3.6 speed, 5.0 incline

Dynamic stretches: I did the same ones John did along with him when he shown up for his workout.

Workout Session:

Incline bench dumbbell press: 20Lb, 4 X 10

Superset:

Incline dumbbell flye: 15Lb, 4 X 10

Reverse grip low pulley straight bar bentover row: 50Lb, 4 X 10

Wide grip lat pulldown: 85Lb, 4 X 10

machine hyperextension: 45Lb, 4 X 10

The superset was a struggle but not too bad. I had never done the machine hyperextension, I started with a 25Lb weight plate to make sure I had the form and technique down and moved on to a 45Lb weight plate after realizing the 25 was easy. I definitely felt this workout. My lat pulldown PR'd is 120lb but I do about 85 with 10 reps and 100Lb with about 6-8. I need to work on my dumbbell flyes because I haven't done them, so it was weird at first but I will work on it. The bentover row, I could do 60Lb, because 50Lb wasn't hard at all.

Circuit #1:

Jumping jacks: 30 reps

Push up: 5 reps

Jumping jacks: 30 reps

Push up: 5 reps

Circuit #2:

Crunch machine: 70Lb, 15 reps

Plank: 30 seconds

Crunch machine: 70Lb, 15 reps

Plank: 30 seconds

Crunch machine: 70Lb, 15 reps

Plank: 30 seconds

Circuit #3:

Treadmill: 5 minutes, 5.5 speed, no incline

Treadmill: 5 minutes, 3.5 speed, no incline

Treadmill: 5 minutes, 5.5 speed, no incline

Treadmill: 5 minutes, 3.5 speed, no incline

Core Exercise:

Planks: 3 sets, 1:00 each. I PR'd by adding 25Lb weight plate for each of my sets. Last week I was only able to do 10 pounds, now I am at 25Lb for my plank. I am hoping I will be able to handle 45Lb within the next month or two.

Cool down:

I did the same cool down as John.

I wanted to make mention I forgot to do video footage of myself today for the "Topic Tuesday" youtube video, so tomorrow I will do it, and hopefully remember this time! Sorry about the delay. I may include my friend in the video as well, not sure yet; but it show me doing one the above exercises, so be on the lookout! Also, I have been asked to be a guest post on someone's blog, so I will be doing that as well and keep everyone informed when it is published!

Remember to share your workouts from today with me in the comment section!